Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.27% 37kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1.68% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.68% 2.66g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.77% 7.1μg	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	13% 11.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.6% 1.9mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	9% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.05% 28.3mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Frozen Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Frozen Hash Brown Potatoes:

• 5 ounces of Stewed Canned Tomatoes have 2.5 times more Vitamin B2 than Frozen Hash Brown Potatoes.
• While 5 oz of Unprepared Frozen Hash Brown Potatoes contain 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.1 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Hash Brown Potatoes provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 5 ounces of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2
• Both Stewed Canned Ripe Red Tomatoes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Frozen Hash Brown Potatoes:

• 5 ounces of Stewed Canned Tomatoes have 3.4 times more Calcium, 1.4 times more Iron and 10 times more Sodium than Frozen Hash Brown Potatoes.
• While 5 oz of Unprepared Frozen Hash Brown Potatoes contain 2.5 times more Manganese, 2.4 times more Phosphorus and 1.4 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Hash Brown Potatoes contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Unprepared Frozen Hash Brown Potatoes lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Unprepared Frozen Hash Brown Potatoes contain 3.2 times more Energy, 21.3 times more Omega 3, 2.9 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Unprepared Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6 in five ounces.